High blood pressure, or hypertension, increases your risk for heart disease, stroke and congestive heart failure, and your diet affects your blood pressure. A diet for a healthy blood pressure includes whole grains, nuts, beans, vegetables and reduced-fat dairy products, as well as a variety of fruits. Many dietary and other factors affect your blood pressure and disease risk, so talk to your doctor if you have concerns.
Berries
A variety of berries, such as strawberries, blackberries and raspberries, are high in dietary fiber, and a high-fiber diet may help to control your blood pressure, according to the Linus Pauling Institute Micronutrient Information Center. Dietary fiber is also healthy because it lowers levels of bad LDL cholesterol in your blood, and other high-fiber fruits are melons, apples, pears and peaches. Berries are also rich in potassium and in vitamin C. Berries make good additions to fruit salads, smoothies and cereal.
Citrus Fruit
Oranges, tangerines and grapefruits are good sources of potassium, an essential mineral for regulating your blood pressure. Citrus fruits provide vitamin C, an antioxidant that may lower your blood pressure if you already have hypertension, according to the Linus Pauling Institute Micronutrient Information Center. Other good sources of potassium and vitamin C include broccoli and potatoes, and fruits with these nutrients include kiwis, pineapples and mangos. Citrus fruits provide dietary fiber, and they make easy-to-prepare snacks.
Dried Fruit
Dried fruit can be good for your blood pressure because it is high in dietary fiber and potassium. Prunes, dried figs, dried apricots and dried peaches are examples of good sources of fiber and potassium, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Dried fruit is high in calories, with more than 500 calories per cup of raisins, so eat it only in moderation to avoid unwanted weight gain. Obesity increases your risk of developing high blood pressure and other chronic health conditions, such as heart disease and diabetes.
Avocados
Avocados and olives are high in fat, but most of their fat is from monounsaturated fats, which may help lower your blood pressure, according to the Mayo Clinic. Fruits are naturally low-sodium or sodium-free, but olives are high in sodium because they are cured. A high-sodium diet leads to high blood pressure, and healthy adults should have no more than 2,300 mg per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
References
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- Linus Pauling Institute Micronutrient Information Center; Dietary Fiber; Jane Higdon; December 2005
- Linus Pauling Institute Micronutrient Information Center; Vitamin C; Jane Higdon; January 2006
- Mayo Clinic; MUFAs: Why Should My Diet Include These Fats?; Katherine Zeratsky; November 2010
- Produce for Better Health Foundation: Fruits and Veggies: More Matters: Key Nutrients in Fruits and Vegetables
- U.S. Department of Agriculture: Fruits and Fruit Juices
